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  1. #1
    milky01623's Avatar
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    90 day cutting diet and full progress report

    Hi guys hope your all well???
    Well below is what I intend to do over the next 90 days with continual update reports
    I've decided on 90 days to begin with as I need to drop to around 15% bf from around 25-27%bf as I want to cycle early next year ,cos I'm fed up of seeing guys on holiday that are obviously juicing but just look like they are carrying too much water and fat lol
    Not really I want to cycle for me
    Here are my stats

    Age 41
    H 5'10"
    W 95.4kg
    Bf circa 27%
    Tdee 2618 cals

    Meal 1 breakfast shake 2:1 pro oats
    Cals 460 55p 37c 10f

    Meal 2 2 boiled eggs 100g chicken 40g weetabix
    Cals 435 47p 29c 12f

    Meal 3 100g chicken banana 2 fish oils
    Cals 275 29p 27c 0f

    Meal 4 250g cottage cheese
    Cals 152 27p 10c 0f

    Meal 5 100g beef steak sweet pot spinach
    Cals 328 34p 30c 8f

    Meal 6 casein
    Cals 222 47p 6c 4f

    Totals. Cals 1872
    Pro. 249
    Carb 130
    Fat. 31

    That's my diet for now some variations may occur but macros etc will be around the same

    WORKOUT
    I can only do full on lifting on Saturday and Sunday so what I'm intending to do is 1 set of everything but at max weight and 25 reps
    Eg bench press 90 kilo for 25 reps
    Incline press 70 kilo 25 reps
    And so on I'm sure you get the idea I'll also combine this with a lot off cardio
    Whilst at work I'll be utilising a 12kg kettle bell and also going for runs for about 30-45mins

    Well there you have it please feel free to give me feed back and please please please kick my erse when I need it
    Thanks for reading and your input milky

  2. #2
    milky01623's Avatar
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    Well day one nearly over and I can report that all macros have been hit

    Monday is a rest day for me as I have to be up at 3am for work and I've only just finished and tbh I'm shatterd
    Tomorrow kettle bell day

  3. #3
    Back In Black's Avatar
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    Can you double check your calculations and confirm? I have your carbs at 139 and your pro way lower than the total listed?
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    And I'd rather see your lifting days to be heavy lifting days, reps 6-10, except legs which can be 15 reps or so.
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  5. #5
    milky01623's Avatar
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    I've had a quick check and your right I'll re do it at the weekend
    Day 2
    I'm ill usure if it's the change in diet after my hols but everything I eat is coming out as water at a very alarming rate and I feel drained so unfortunately I've Mossad 2 meals so far but I'm gonna try a shake later

  6. #6
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    Quote Originally Posted by milky01623
    I've had a quick check and your right I'll re do it at the weekend
    Day 2
    I'm ill usure if it's the change in diet after my hols but everything I eat is coming out as water at a very alarming rate and I feel drained so unfortunately I've Mossad 2 meals so far but I'm gonna try a shake later
    Well, at least you are guaranteed to lose weight that way!!!!!
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  7. #7
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    Quote Originally Posted by SteM

    Well, at least you are guaranteed to lose weight that way!!!!!
    Yeah but I would like to feel better lol
    Would 1 set of 25 reps at absolute max weight not be as effective as 6 to 10 and 3 sets

  8. #8
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    If you're only bothered about muscular 'endurance' then 25 reps is GI e but you'd need more than 1 set. If you are more interested in gaining, then somewhere between 6-12 reps is where you want robe, again, for sets!
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  9. #9
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    Quote Originally Posted by SteM
    If you're only bothered about muscular 'endurance' then 25 reps is GI e but you'd need more than 1 set. If you are more interested in gaining, then somewhere between 6-12 reps is where you want robe, again, for sets!
    I only suggested that 1 set at max as I read somewhere that would maintain muscle whilst cutting but having said that I'd rather grow whilst on diet
    What would you suggest ?

  10. #10
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    Quote Originally Posted by milky01623

    I only suggested that 1 set at max as I read somewhere that would maintain muscle whilst cutting but having said that I'd rather grow whilst on diet
    What would you suggest ?
    I'll send you something over soon. How long will your workouts be?
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  11. #11
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    Quote Originally Posted by SteM

    I'll send you something over soon. How long will your workouts be?
    I'm aiming for around 90 mins ed but this will probably grow as it will include cardio

  12. #12
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    Good news!!!!!!!
    Feeling better this morn and have had meal 1 hopefully I'll b able to swing my bell later :-)

  13. #13
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    Ok bud, I will send you something over soon. Hopefully you are starting to feel a little more 'solid'!?
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  14. #14
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    Day 3 nearly over and I don't feel well enough to swing my bell (my tummy still feels dodgy)
    I've managed to eat all my meals thus far and meet my goals for the day
    CAN ANYONE HELP????????
    My last meal consists of ground beef and sweet potato,I eat this anywhere between 8 & 10pm is this a good idea eatin a complex carb so late as I normally goto bed at 11 and also have a casein before I sleep

  15. #15
    Back In Black's Avatar
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    If it fits your macro's it's fine. But, if you are eating red meat in the evening that's a slow enough digesting protein to not worry about the casein after.
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    Did you get any Imodium?
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  17. #17
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    Quote Originally Posted by SteM
    Did you get any Imodium?
    No but I think I'll source some tomorrow lol
    I really need a good workout this weekend to kickstart everything and a dodgy gut isn't going to help
    Have you had any thoughts on a workout?

  18. #18
    --->>405<<---'s Avatar
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    hey milky hope u get to feeln better dude! u have a good guy helpn u out. SteM also helped me get to where im at currently! stick with it man and u will get to where u wanna be.. possibly better than u think. thats what happened to me.. the key is consistency!

  19. #19
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    Quote Originally Posted by --->>405<<---
    hey milky hope u get to feeln better dude! u have a good guy helpn u out. SteM also helped me get to where im at currently! stick with it man and u will get to where u wanna be.. possibly better than u think. thats what happened to me.. the key is consistency!
    Hopefully I'm on the road to recovery lol
    Thanks for the kind words of encouragement steM really is helping in more ways than 1 I've not had a drink of beer since Friday so that alone for me is a good start and like I say it's you guys who inspire me thanks

  20. #20
    eightythree is offline Junior Member
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    How are your energy levels at that cal intake?

  21. #21
    --->>405<<---'s Avatar
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    Quote Originally Posted by milky01623 View Post
    Hopefully I'm on the road to recovery lol
    Thanks for the kind words of encouragement steM really is helping in more ways than 1 I've not had a drink of beer since Friday so that alone for me is a good start and like I say it's you guys who inspire me thanks
    good deal dude! fortunately for myself i havent had a beer in 4 years! which has helped me in more ways than 1 myself! when i first met SteM i weighed 213lbs and was 22%bf and never dreamed id be in the shape im in now. im also cutting at the moment so feel free to drop by my thread too. i need all the help i can get as well LOL. this no carb thing 4 days out of 7 can be tuff..

    judging by ur use of the english language im wondering if ur also from england or thereabout???

  22. #22
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    Quote Originally Posted by --->>405<<---

    good deal dude! fortunately for myself i havent had a beer in 4 years! which has helped me in more ways than 1 myself! when i first met SteM i weighed 213lbs and was 22%bf and never dreamed id be in the shape im in now. im also cutting at the moment so feel free to drop by my thread too. i need all the help i can get as well LOL. this no carb thing 4 days out of 7 can be tuff..

    judging by ur use of the english language im wondering if ur also from england or thereabout???
    Yeah you got me 405 I'm from England in fact not to far from where stem is re locating to to open his new business
    Im currently 205 lbs and about 27% bf I think but I'm getting calipers done this weekend so the truth will b out lol
    Feeling better this morning but still not 100% had meal 1
    And all is good so fingers crossed
    I'll drop by your thread and jump in to give some support thanx dude

  23. #23
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    Quote Originally Posted by eightythree
    How are your energy levels at that cal intake?
    Low at the moment but it is only week 1 so I'm sure my body will adapt

  24. #24
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    I think I'm over the worst meal 2 in and no tummy cramps oh and it feels safe to break wind......

  25. #25
    --->>405<<---'s Avatar
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    hey milky my mom (little mummy) is from sussex!

  26. #26
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    Quote Originally Posted by --->>405<<---
    hey milky my mom (little mummy) is from sussex!
    Cool whereabouts Sussex is a large county I live in Nottingham (robin hood country)

  27. #27
    --->>405<<---'s Avatar
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    Ill investigate. Of course she is technically my grandmother but raised me so i think of her as my mom. She moved here in 1948!!!

  28. #28
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    Quote Originally Posted by --->>405<<---
    Ill investigate. Of course she is technically my grandmother but raised me so i think of her as my mom. She moved here in 1948!!!
    Hey my grandma more or less brought me up as my parents ran a pub until I was 25
    My tummy is getting choppy again I think a visit to the quacks is on the cards

  29. #29
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    Yippee managed a 20 min swing with my kettle bell just about to eat meal 5 and watch a movie
    Oh and nearly forgot almost a week and alcohol free

  30. #30
    --->>405<<---'s Avatar
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    ^^ good work with no alcohol!

    umm.. "a visit to the quacks?" u and stem with that british lingo! LOL

  31. #31
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    Looks good man I'm trying to find different foods and meals I can add into my diet as well!

  32. #32
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    Quote Originally Posted by --->>405<<---
    ^^ good work with no alcohol!

    umm.. "a visit to the quacks?" u and stem with that british lingo! LOL
    "quacks" the doctors or to b more precise the local gp

    Yeah I feel great with no alcohol and sleeping loads better than I thought I would
    Just got some immodium things in that region aren't getting any better

  33. #33
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    Hi guys below is my day 2 of workout I put this together with some pointers from a good source see what you think
    Cheers

    Chest
    Smiths bench flat
    Set 1- rep - 10 warm up
    8
    6 max and above
    (all exercises will follow the above protocol)

    Incline press

    Cable flys
    SHOULDERS

    Kneeling rear delts

    Seated shoulder press

    TRICEPS

    Tricep press

    Single arm cable

    Dips to fail 1 set

    Then CARDIO

    That's day 2 what do ya think?
    Day 1 will be quads hams and back but not done that yet
    Please critique

  34. #34
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    Anyone with feedback pls

  35. #35
    --->>405<<---'s Avatar
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    im not a fan at all of the smith for bench! IMO u should go free weight and if a spotter is the prob switch to dumbells!

    shoulders look good to me

    tris i like 1hand pushdowns too and close grip bench! i also like 2 hand pushdowns with ropes..

  36. #36
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    You should be 3 working sets after warm ups!
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  37. #37
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    Quote Originally Posted by --->>405<<---
    im not a fan at all of the smith for bench! IMO u should go free weight and if a spotter is the prob switch to dumbells!

    shoulders look good to me

    tris i like 1hand pushdowns too and close grip bench! i also like 2 hand pushdowns with ropes..
    Thanks for the input it's not a spotter it's that the biggest free weight is only 45kg about 95lbs
    So if I'm pressing 90kg on a smiths what sort off weight do I need for db's

    Tris that's how I do mine but instead of rope I use my own v bar that pivots to keep inline push

  38. #38
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    Quote Originally Posted by SteM
    You should be 3 working sets after warm ups!
    I see what u mean so I should do
    10-8-8-6
    Light work work max

  39. #39
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    Warm up
    Warm up
    Maybe another warm up
    Failure
    Failure
    Failure
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  40. #40
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    Quote Originally Posted by SteM
    Warm up
    Warm up
    Maybe another warm up
    Failure
    Failure
    Failure
    So do 3x warm ups say 10reps each then max weight to fail
    I'm thinking maybe just 2 exercises per body part as suggested otherwise I'll not fit my cardio in
    Thought I could do more in 90 mins but I'm defiantly wrong maybe later lol
    Dang your always right Mr Miyagi

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